Recipe Details

• Country: Canada 
• Region/Province: Pan-Canadian (Indigenous-influenced)
• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Total Time: 40 minutes
• Servings: 4
• Difficulty: Easy

Health Benefits

• Heart-healthy omega-3 fatty acids from salmon
• Complete protein and complex carbohydrates
• Rich in B vitamins, magnesium, and antioxidants

Dietary Categories

•  Gluten-free, Dairy-free, Heart-healthy, Anti-inflammatory
•  Contains fish (not suitable for vegetarians/vegans)

Nutritional Highlights (per serving)

• Calories: 385
• Protein: 32g
• Fiber: 3g
• Key Nutrients: Omega-3s, Vitamin D, Magnesium, B-complex vitamins

Ingredients

• 4 salmon fillets (6oz each) – omega-3 rich, sustainably sourced
• 1 cup wild rice – indigenous grain, high fiber
• 3 tbsp pure maple syrup – natural sweetener, antioxidants
• 2 tbsp low-sodium soy sauce – umami flavor
• 1 tbsp olive oil – heart-healthy monounsaturated fats
• 2 cloves garlic, minced – immune-boosting allicin
• 1 tsp fresh ginger, grated – anti-inflammatory
• 2 cups low-sodium vegetable broth – mineral-rich base
• 1 tbsp lemon juice – vitamin C, brightens flavors
• Salt and pepper to taste
• 2 green onions, chopped – mild onion flavor, vitamin K

Instructions

1. Prepare wild rice: Rinse wild rice and combine with vegetable broth in a pot. Bring to boil, reduce heat, cover and simmer for 45 minutes until tender. Wild rice retains more nutrients than white rice.
2. Make maple glaze: Whisk together maple syrup, soy sauce, olive oil, garlic, ginger, and lemon juice. This natural glaze eliminates need for refined sugars.
3. Prepare salmon: Pat salmon dry and season with salt and pepper. Brush with half the maple glaze.
4. Cook salmon: Heat a non-stick pan over medium-high heat. Sear salmon skin-side up for 4-5 minutes, flip, brush with remaining glaze, and cook 3-4 minutes more until flakes easily.
5. Serve: Fluff wild rice with fork, divide among plates, top with glazed salmon and garnish with green onions.

Chef’s Healthy Modifications

• Traditional butter → Olive oil for heart health
• White rice → Wild rice for fiber and nutrients
• Heavy cream sauce → Maple-based glaze for natural sweetness
• Larger portions → 6oz servings for optimal protein intake

Cultural Context

This dish combines indigenous Canadian wild rice with Pacific salmon, representing the marriage of traditional First Nations ingredients with French-Canadian cooking techniques. Wild rice is foundational to Aboriginal culture and traditional Native cooking, while maple syrup represents Canada’s most iconic natural sweetener.